Uploaded June 2025 | Updated September 2026, 10 hours ago
Eric, Brad, and Alberto discuss programming and exercise technique strategies to make your back training more effective. Why does training your back require a bit more strategy than other muscle groups? What are the coaches’ recommended movement patterns for complete back development? Do muscles only grow uniformly or is it possible to get regional hypertrophy? How much range of motion should you aim to get when performing lengthened partials? What are some different ways you can track your back training when performing partial reps? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- How Alberto made such big improvements in his back last offseason
6:50- Why training your back requires a bit more strategy than other muscle groups
13:10- Volume & Frequency
32:02- Quality over quantity
35:53- Alberto’s aha moment
41:12- Mistaking an absence of evidence for evidence of absence/Clinging too tightly to research
50:20- Why some people can get more lengthened partial reps than others
57:51- Strategies to make your back training more effective
1:01:07- Experiment!
1:07:47- Different ways to track your back training when doing partial reps
SELECTED LINKS FROM THIS EPISODE:
Bodybuilding Program Design (Vault Course)- 3dmjvault.com/courses/bodybuilding-program-design
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING: 3dmusclejourney.com/coaching
**3DMJ VIDEO COURSES: 3dmjvault.com
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**3DMJ SOCIAL MEDIA:
Instagram: instagram.com/team3dmj
Twitter: twitter.com/3dmusclejourney
TikTok: tiktok.com/@team3dmj
Eric, Brad, and Alberto discuss programming and exercise technique strategies to make your back training more effective. Why does training your back require a bit more strategy than other muscle groups? What are the coaches’ recommended movement patterns for complete back development? Do muscles only grow uniformly or is it possible to get regional hypertrophy? How much range of motion should you aim to get when performing lengthened partials? What are some different ways you can track your back training when performing partial reps? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- How Alberto made such big improvements in his back last offseason
6:50- Why training your back requires a bit more strategy than other muscle groups
13:10- Volume & Frequency
32:02- Quality over quantity
35:53- Alberto’s aha moment
41:12- Mistaking an absence of evidence for evidence of absence/Clinging too tightly to research
50:20- Why some people can get more lengthened partial reps than others
57:51- Strategies to make your back training more effective
1:01:07- Experiment!
1:07:47- Different ways to track your back training when doing partial reps
SELECTED LINKS FROM THIS EPISODE:
Bodybuilding Program Design (Vault Course)- 3dmjvault.com/courses/bodybuilding-program-design
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING: 3dmusclejourney.com/coaching
**3DMJ VIDEO COURSES: 3dmjvault.com
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**3DMJ SOCIAL MEDIA:
Instagram: instagram.com/team3dmj
Twitter: twitter.com/3dmusclejourney
TikTok: tiktok.com/@team3dmj
